You’ve already done the most important thing in Jain Dharma: you noticed the anger, stopped feeding it, and are trying to prevent new karma. In Jain terms, you are moving from āsrava/bandha (inflow/bondage) toward saṁvar/nirjarā (stoppage/shedding).

Do these simple, traditional steps now

• Samayik (equanimity, even 12–15 minutes)

- Sit still, spine straight. Watch the breath. Gently recite the Navkār Mantra with each out‑breath. If thoughts arise, just return to the mantra and breath. - Close with 2 minutes of kāyotsarga (stillness, feeling “I am pure soul, separate from mind-body”).

• Four bhāvanās toward her (from Tattvārtha-sūtra 7.11)

- Maitrī: “May I remain friendly.” - Pramod: “May I rejoice in virtue.” - Karuṇā: “May I be compassionate.” - Madhyastha: “May I stay neutral toward those who trouble me.” This last one dissolves the hurt without creating new aversion.

• Ālochana–Pratikraman today

- Silently admit: “Anger arose in mind, speech, body.” - Kṣamāpanā (forgiveness): - Khamemi savva jīvāe. Savve jīvā me khamantu. - Mitti me savva-bhūesu. Veraṁ majjha na kenayi. - Micchāmi dukkadaṁ. - Make a small pratyākhyān (resolve): “For the next 24 hours I will not speak or message in reaction; I will reply only after calm.” This is gupti (restraint) of mind–speech–body.

• See the event through anuprekṣās (reflections)

- Anitya: all relations and situations are changing; expecting permanence breeds anger. - Aśaraṇa: only right conduct protects; not another person’s behavior. - Karma: a moment of krodha binds heavy karma; a moment of kṣamā stops it.

• Practice gentle ahimsā right now

- No replaying the story, no labeling/blaming (mental himsā). - Speak less today; if needed, write your feelings privately and then do Navkār once.

Short practice you can repeat any time (3–5 minutes) 1) 16 slow breaths; whisper Navkār on each exhale. 2) 1 minute kāyotsarga. 3) Say the four lines of forgiveness above once. 4) End with “I forgive and I let go; I stay in equanimity.”

Why this works (Jain view)

• Krodha/māna/māyā/lobha are the four kaṣāyas that open āsrava. Samayik, forgiveness, and restraint create saṁvar; pratikraman and kayotsarga do nirjarā. Staying with madhyastha-bhāvanā toward the person prevents fresh bandha.

If you wish, you can follow these simple guides:

• Pratikraman (what, why, and how)
• Meaning and use of the Navkār Mantra

May uttam-kṣamā (supreme forgiveness) arise in you.